Ham and Asparagus Frittata

Extend whole eggs with egg whites for a generous serving size. Serve the frittata with fruit and toasted English muffins and jam for an Easter brunch for two.

Yield: 2 servings (serving size: 2 wedges)

Ingredients

• 2/3  cup  chopped 33%-less-sodium ham (about 3 ounces)
• 1/2  cup  (2 ounces) shredded low-fat Jarlsberg cheese
• 1/4  teaspoon  black pepper
• 1/8  teaspoon  salt
• 3  large egg whites
• 2  large eggs
• Cooking spray
• 1/2  cup  finely chopped onion
• 1/2  cup  finely chopped bell pepper
• 1/2  cup  (1-inch) slices asparagus
• 1/4  teaspoon  Italian seasoning

Preparation

Preheat broiler.

Combine ham, cheese, black pepper, salt, egg whites, and eggs, stirring well with a whisk.

Heat a 9-inch nonstick skillet coated with cooking spray over medium-high heat. Add onion, bell pepper, and asparagus; sauté 3 minutes. Add egg mixture; reduce heat to medium. Cook, covered, 3 minutes or until almost set. Sprinkle with 1/4 teaspoon Italian seasoning. Wrap handle of pan with foil; broil 3 minutes or until egg is set. Cut into 4 wedges.

Nutritional Information

Calories:

251 (33% from fat)

Fat:

9.2g (sat 3.4g,mono 3.5g,poly 1.1g)

Protein:

31.3g

Carbohydrate:

9.6g

Fiber:

2g

Cholesterol:

247mg

Iron:

2.1mg

Sodium:

791mg

Calcium:

373mg